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Training Log Archive: cmorse

In the 7 days ending Mar 6, 2011:

activity # timemileskm+mload
  Run - Trail3 4:53:30 27.15(10:49) 43.7(6:43) 40088.1
  Heat2 48:00
  Run - Treadmill1 39:59 5.0(8:00) 8.05(4:58)15.0
  Run - Road2 29:48 3.91(7:37) 6.3(4:44)8.9
  Swimming1 5:001.0
  Total6 6:56:17 36.07 58.05 400113.0
  [1-5]6 6:08:17
averages - sleep:7.3 rhr:45 weight:166.4lbs

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MoTuWeThFrSaSu

Sunday Mar 6, 2011 #

6 AM

Note
rhr:46 slept:7.0 weight:166.4lbs

7 AM

Run - Trail (Valley Falls) 1:48:30 [3] 12.9 km (8:25 / km) +200m 7:48 / km
weight:164.4lbs shoes: 340 ORoc 2010

Trail run w/ John, Tony & Matt. Very tough conditions - soft rotten snow, post-holing frequently, some sections nearly every footstep. Sometimes winding up in full submersion in hidden meltwater under snowpack. Can't say that ski's or snowshoes would have been any better. Just damn hard work.

If next weekends conditions are anything like these (and they may well be) then we're in for a long, difficult slog - but so will everyone else so it will come down to slogging tenacity....

Note

Thoughts from this AM's run.
A) Warm conditions - glasses fogged from exertion - plan on wearing contacts next weekend.
B) Lots of meltwater - carry filter, less water volume in pack to reduce weight.
C) Neoprene socks a must.
D) More consistent sleep this week...
2 PM

Swimming 5:00 [2]

took Hayden to Y to go swimming. Swam a couple laps, I suck at swimming so hit the whirlpool instead

Heat (whirlpool) 28:00 [0]

feeling pretty mellow right now. might even venture out for a road run later...
11 PM

Note

L&F deadline - not quite down the 5kg I had hoped for, even though this AM's post run figure is under that target. I'll try and avoid junk calories this week, but I'm not going to track them this week and if I'm hungry, I'm going to eat, which may mean my weight trends up over the course of the week before the Snowgaine. But no reason to go into the event at a calorie deficit. Will try and get reasonable runs in Mon-Wed, then Thu & Fri off..
L&FStart12345678910
Avg Wt176.7175173.4172.5169.1170.4170167.3168.2167.4166.4
rhr4848454546454847454545
sleep7.27.97.47.57.77.57.66.46.87.67.3

Saturday Mar 5, 2011 #

7 AM

Note
rhr:46 slept:6.0 weight:167.4lbs

8 AM

Run - Trail (Shenipsit) 1:27:00 [3] 12.6 km (6:54 / km) +200m 6:24 / km
weight:166.6lbs shoes: 340 ORoc 2010

Easy run on packed snowmobile trails. First half solo out to Webster/Parker, then Sodom Rd w/ Ginny & Brad at very easy pace.

Friday Mar 4, 2011 #

5 AM

Note
rhr:41 slept:8.5 weight:166.4lbs

12 PM

Run - Road (Hare & back) 22:48 [3] 4.7 km (4:51 / km)
weight:165.2lbs shoes: 340 ORoc 2010

Snuck out early to get a run in, thought about going longer, but the dirt road had melted out enough where its just packed dirt mostly, very little ice, and some muddy spots. So looks like its back to the unspiked shoes as well as calling this a road run again. Opted to just do one out and back and perhaps go longer this weekend.
11 PM

Note

took family to New Haven to see Cats @ Shubert. Had a steak bomb sub for dinner. mmmm. Then proceeded to eat half of Ellens chicken parm so we'd make the show on time. That's not going to help the G.

Thursday Mar 3, 2011 #

5 AM

Note
rhr:44 slept:7.5 weight:165.6lbs

Wednesday Mar 2, 2011 #

5 AM

Note
rhr:47 slept:7.0 weight:166.4lbs

7 PM

Run - Treadmill 39:59 intensity: (30:00 @3) + (9:59 @4) 5.0 mi (8:00 / mi)
weight:166.8lbs shoes: old 285 Roclite A

half hour @ 8mph, (3.7m), then 6mph pace for remaining 1.3m. Boring, but beats a zero

Heat (sauna) 20:00 [0]

Tuesday Mar 1, 2011 #

5 AM

Note
rhr:41 slept:8.0 weight:167.8lbs

March 1st - training reset....
11 AM

Run - Road warm up/down 7:00 [3] 1.6 km (4:22 / km)
shoes: 340 ORoc 2010

Run - Trail long (Hare & back x6) 1:38:00 [3] 18.2 km (5:23 / km)
weight:165.6lbs shoes: 340 ORoc 2010

took a long lunch and came home to run for a few hours. Icy in many spots, muddy puddles in others. First few laps felt pretty sluggish but pace & energy felt better the further I got into it. Pretty monotonous just going back and forth on dirt road, but I guess that builds mental toughness. Need to remember lube on the longer runs

Monday Feb 28, 2011 #

5 AM

Note
rhr:47 slept:7.0 weight:168lbs

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